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Everybody knows that diet, exercise, and sleep are the holy trinity of good health. We also know that a better diet means eating more good foods and fewer bad ones, and getting more exercise simply means moving more. But there is no quick way to sleep better. Instead, we have to make many little adjustments and stick with them. Some of the adjustments that impact sleep quality relate to your choice of bedding. Here’s how to get it right.
Thermal Regulation
Temperature plays a large role in how quickly we drift off and how deeply we sleep. This is because our bodies rely on certain external cues to let us know that it is time to rest, one of them being the drop in temperature that follows the sun going down. However, this does not mean that the colder we are, the better we will sleep.
The type of bedding you use must strike a balance between the warmth you need to sleep comfortably and the coolness that tells your body it is time to sleep. It does this by trapping or dissipating body heat, depending on the external climate. In cold environments, layering sheets, blankets, and a coverlet or duvet usually provides ample insulation. In warm environments, light bedding made from breathable materials like cotton and bamboo can effectively keep people cool and comfy.
Touch and Texture
Somatosensation is the process that triggers certain responses in our bodies when we physically touch something. It is how we feel things like pain or pressure, and it plays an important role in our physical comfort. That is why we cannot sleep in bedding that feels rough or itchy, and why smooth fabrics like satin and silk are so comfortable and inviting. The former can actually trigger stress responses in the body, while the latter reduces anxiety.
Studies have shown that pleasant tactile sensations actually cause our heart rates and cortisol levels to drop, indicating lower stress levels. A lack of stress is good for sleep, so it is important to choose bedding that feels soft and pleasant to touch.
Colour
One of the most surprising influences on our sleep quality is the colour scheme of our sleep environment. Certain hues are better at promoting relaxation than others, and these are mostly cool colours like blues, lilacs, and greys. Bright, warm colours like reds and yellows tend to have the opposite effect, making us feel more alert. This means that you should be mindful about the colour of your bedding and stick to calming neutral tones.
This is supported by scientific research too, with one study showing a link between calming colours in the bedroom and falling asleep quicker, as well as waking up in a better mood.
Conclusion
There are many aspects to consider if you want to improve your sleep, but many of them involve making lifestyle changes that take time to turn into habits. Switching up your sleep environment, on the other hand, is simple, and selecting the right bedding is an easy and affordable way to instantly enhance your sleep.
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